How to naturally increase testosterone levels? Sleep, diet, training, and supplementation

Naturally increasing testosterone levels is based on four pillars: adequate sleep (7–9 hours a day), a diet providing sufficient calories and fat, regular strength training, and maintaining a healthy body weight, with particular emphasis on reducing visceral fat. Supplementation – beyond correcting real deficiencies of zinc or vitamin D – plays a complementary rather than crucial role, regardless of the promises of many products on the market.

This guide was created for men who want to take care of their hormonal balance based on scientific evidence, not popular myths circulating in the fitness community. We discuss, step by step, how sleep, diet, training, and lifestyle affect testosterone, which supplements have real scientific basis and which are overhyped, and when it is worth getting tested and consulting a doctor, rather than experimenting on your own.

1. What is testosterone and what is its function in the body?

Testosterone is the main androgen hormone in the male body, produced primarily in the testicles, and to a lesser extent in the adrenal cortex. In women, it occurs in much smaller amounts and is mainly produced in the ovaries and adrenal glands. It is responsible for the development and maintenance of male sexual characteristics, affects muscle mass, bone density, libido, sperm production, mood, and fat tissue metabolism.

Its level changes naturally throughout life, in a circadian rhythm, and also under the influence of lifestyle – and it is these modifiable factors: sleep, diet, training, and supplementation, that the rest of this guide focuses on.

1.1. How does testosterone production occur – the hypothalamus-pituitary-gonadal axis

Testosterone production is managed by the hormonal system called the hypothalamus-pituitary-gonadal (HPG) axis. The process takes place in several steps:

1. The hypothalamus releases gonadotropin-releasing hormone (GnRH) in a pulsatile manner, usually at 1–3 hour intervals.
2. GnRH stimulates the pituitary gland to secrete luteinizing hormone (LH) and follicle-stimulating hormone (FSH).
3. LH reaches the testicles and stimulates Leydig cells to produce testosterone, while FSH stimulates Sertoli cells responsible for spermatogenesis.
4. Increased testosterone levels in the blood inhibit the secretion of GnRH and LH through a negative feedback loop, which stabilizes the entire system.

This feedback mechanism explains why disruptions at any level of the axis – hypothalamus, pituitary, or the testicles themselves – can lower testosterone levels regardless of lifestyle. Only when the axis functions correctly do factors such as sleep, diet, or training have real scope to benefit hormonal balance.

1.2. What are normal testosterone levels by age?

Total testosterone levels in men peak in late adolescence and early adulthood, then gradually decline. The interpretation of a test result should consider age, time of blood collection, and the presence of clinical symptoms – the numerical result alone, without this context, has limited diagnostic value.

Scroll right to see the full table (on mobile devices) →

However, the decline in testosterone levels with age is not a purely linear or inevitable process for every man. Some longitudinal studies indicate that in healthy men without comorbidities, total testosterone remains relatively stable even up to age 70, with a more significant drop appearing only later. This means that chronic diseases, obesity, or a sedentary lifestyle may be more important than age itself – and it is precisely these factors that can be realistically influenced, as we discuss in subsequent chapters.

1.3. What are the symptoms of low testosterone?

Symptoms of testosterone deficiency can be non-specific and easily attributed to fatigue, stress, or natural aging. The Endocrine Society divides them into more and less characteristic of androgen deficiency.

More specific symptoms:

• decreased libido and reduced sexual activity
• less frequent spontaneous erections (e.g., morning)
• loss of armpit and pubic hair, less frequent shaving
• reduced testicular volume
• decreased bone mineral density, fractures from minor trauma
• hot flashes, excessive sweating

Less specific symptoms:

• reduced energy, motivation, and self-confidence
• depressed mood, depressive states
• difficulty concentrating and remembering
• sleep disturbances, excessive daytime sleepiness
• reduced muscle mass and increased body fat

The presence of any of the above symptoms alone is not a basis for diagnosing testosterone deficiency. According to Endocrine Society guidelines, a diagnosis is made only when clinical symptoms and a confirmed low blood test result coexist – more on when it is worth getting tested and consulting a doctor can be found in Chapter 7.

2. How does sleep affect testosterone levels?

Sleep is one of the most strongly documented, yet often overlooked, factors influencing testosterone levels. Even a short-term reduction in sleep can lower its concentration in a healthy man by more than ten percent – at a rate comparable to several years of natural aging.

In this chapter, we explain how much sleep is needed for proper hormone production, what research on sleep deprivation shows, and how sleep apnea affects hormonal balance.

2.1. How many hours of sleep are needed for optimal testosterone production?

Most of the daily testosterone secretion in men occurs at night, in close connection with sleep cycles – especially the first episode of REM sleep. LH pulses, which stimulate Leydig cells to produce testosterone, intensify with falling asleep and continue throughout most of the night. For most adult men, this means a need for 7–9 hours of sleep per day for this cycle to fully complete.

Shorter sleep duration not only limits the number of cycles during which testosterone is secreted but also disrupts their structure – less time spent in deep sleep and REM sleep translates into less intense hormonal impulses, even if the total number of hours slept seems close to normal.

2.2. What does research on sleep deprivation and testosterone show?

One of the most frequently cited studies in this area is an experiment conducted at the University of Chicago by Rachel Leproult and Eve Van Cauter, published in JAMA in 2011. Ten healthy men, around 24 years old, slept only 5 hours per night for a week under laboratory conditions, after which the results were compared with a week of full, 8-hour sleep.

Scroll right to see the full table (on mobile devices) →

A 10–15% drop in testosterone after a week of restricted sleep roughly corresponds to the effects of aging by 10–15 years – for comparison, the natural decline in this hormone is usually 1–2% per year after age 30 (Chapter 1.2). The drop in testosterone in this study was not associated with a significant increase in cortisol, suggesting that the mechanism acts independently of the body's classic stress response.

This small but precisely controlled laboratory study does not directly answer the question of how many years of chronic sleep deprivation affect testosterone in the long run. However, the direction of dependence is also confirmed by observational studies on larger populations, where shorter habitual sleep duration is associated with lower levels of this hormone.

2.3. How do sleep apnea and snoring lower testosterone levels?

Obstructive sleep apnea (OSA) – a disorder in which the airways repeatedly collapse during sleep, interrupting its continuity and oxygenation of the body – is associated with lower testosterone levels, especially in more severe forms of the condition. A 2022 meta-analysis, including 24 clinical-control studies and over 2,000 participants, found a statistically significant association between obstructive sleep apnea and reduced blood testosterone levels, with the strongest correlation in patients with severe forms of the condition.

However, this relationship is more complex than it might seem. Meta-analyses evaluating the effect of treating apnea with a CPAP machine (continuous positive airway pressure) have not confirmed that apnea treatment alone significantly raises testosterone levels. This suggests that low testosterone and sleep apnea may have partially common underlying causes – primarily obesity and excess visceral fat – rather than one being a simple, reversible cause of the other.

In practice, this means that people struggling with loud snoring or suspected sleep apnea should first consult a doctor – diagnosis and potential treatment, including weight reduction, are important for sleep quality and general health, even if one should not expect an automatic increase in testosterone levels from them.

For milder, positional snoring not associated with apnea, simple solutions that improve airway patency during sleep can also be helpful – we write about them in the article on nose and mouth tapes for snoring and sleep apnea.

2.4. How to improve sleep hygiene in practice?

Sleep hygiene is a set of simple habits that support the natural circadian rhythm and sleep depth, and thereby indirectly also nocturnal testosterone production:

• Consistent sleep and wake times – including weekends, which stabilizes the circadian rhythm and facilitates falling asleep.
• Limiting exposure to blue light from screens 1–2 hours before bedtime – it inhibits melatonin secretion.
• Bedroom temperature around 18–19°C – a cooler environment promotes deeper sleep phases.
• Darkening the bedroom and limiting noise – even a small amount of light at night can disrupt sleep architecture.
• Avoiding caffeine after early afternoon – its half-life is usually 5–6 hours, so afternoon coffee can still affect sleep in the evening.
• Limiting alcohol in the evening – it fragments sleep and shortens REM phases, although it subjectively makes falling asleep easier (more on the effect of alcohol on testosterone in Chapter 5.3).
• Avoiding heavy meals just before bed – digestion can hinder falling asleep and worsen sleep quality.
• Regular physical activity during the day – facilitates falling asleep, as long as it's not done immediately before bed.

3. How does diet affect testosterone levels?

Diet affects testosterone through several independent mechanisms simultaneously – it provides substrate for steroid hormone synthesis (cholesterol), regulates insulin sensitivity, supplies micronutrients essential for the proper functioning of the hypothalamus-pituitary-testicular axis, and determines the amount of adipose tissue, which itself influences hormonal balance.

In this chapter, we discuss how much fat, protein, and carbohydrates are needed, which micronutrients should not be missing from the diet, and what is best to avoid.

3.1. What role do fats play in the diet?

Dietary fat has a direct link to testosterone production – cholesterol is the substrate from which all steroid hormones, including testosterone, are produced in Leydig cells. A systematic review and meta-analysis of six crossover studies involving men, published in 2021 by researchers from the University of Worcester, compared the effect of a low-fat diet (average of approx. 19% of calories from fat) and a high-fat diet (average of approx. 39% of calories from fat) on testosterone levels.

Scroll right to view the entire table (on mobile devices) →

In practice, this means that drastically restricting dietary fat – common, for example, in restrictive weight loss diets – can negatively affect hormonal balance. A reasonable benchmark is to maintain fat intake at least 25–30% of the daily calorie supply, including both monounsaturated fats (olive oil, avocado, nuts) and a moderate amount of saturated fats, which also provide cholesterol needed for hormone synthesis.

3.2. How much protein and carbohydrates are needed for hormonal optimization?

For individuals regularly performing strength training, the standard recommendation for protein intake falls within the range of 1.6–2.2 g per kilogram of body weight per day – we discuss the exact calculation of requirements and the best protein sources in the article on protein in an athlete's diet. The amount of protein within this range itself does not have a negative impact on testosterone.

More controversy surrounds the relationship between carbohydrates and testosterone, especially in the context of low-carbohydrate diets popular in sports and weight loss communities. A 2022 meta-analysis, including 27 studies and 309 participants, showed that low-carbohydrate diets with moderate protein intake (below 35% of calories) did not significantly affect resting testosterone levels. The situation was different with the simultaneous combination of very low carbohydrate intake and very high protein intake (35% of calories and more) – in this group, a significant decrease in resting testosterone was noted, averaging about 5.2 nmol/l (approx. 150 ng/dl).

Organic Hemp Protein 500g - Bio Planet

3.3. Which micronutrients are most important – zinc, vitamin D, magnesium?

Zinc is the only nutrient for which the European Food Safety Authority (EFSA) has approved a health claim directly related to testosterone: zinc contributes to the maintenance of normal testosterone levels in the blood (based on EU Regulation No 432/2012, claim ID 301). This claim applies to products that are at least a source of zinc. Good dietary sources of zinc include red meat, pumpkin seeds, seafood, and legumes.

The relationship between vitamin D and testosterone is less clear than some popular sources suggest. A small 2011 study showed an increase in testosterone levels after vitamin D supplementation in men with a deficiency. Subsequent, much larger and better-designed randomized clinical trials conducted at the Medical University of Graz – in both healthy men and men with low testosterone levels – did not confirm a significant increase in total testosterone after 12 weeks of supplementation, despite successfully raising vitamin D levels in the blood. Correcting a vitamin D deficiency remains justified for many other health reasons, but it should not be treated as a way to raise testosterone. We write more about vitamin D dosage and synthesis in a separate article on vitamin D.

Several small intervention studies, conducted in athletes and sedentary individuals, suggest that magnesium supplementation may be associated with higher levels of free and total testosterone, particularly in physically active individuals. However, these are preliminary results from small research samples that require confirmation in larger studies before definitive conclusions can be drawn.

3.4. What to avoid in the diet?

Several dietary elements have a documented, detrimental effect on hormonal balance:

• Excess simple sugars and highly processed foods – a diet rich in bakery products, sweets, and meals eaten out, and poor in vegetables and unprocessed products, was associated in observational studies with a significantly higher risk of hypogonadism.
• Licorice in large quantities – the glycyrrhizin it contains inhibits enzymes involved in testosterone synthesis (17β-hydroxysteroid dehydrogenase and 17,20-lyase). In a classic 1999 study, consuming about 7g of licorice root daily (0.5g of glycyrrhizin) for a week lowered testosterone levels in healthy men by an average of 26–35%, returning to normal after discontinuation.
• Trans fats (hydrogenated vegetable oils) – negatively affect the lipid profile and endothelial function, which indirectly also burdens hormonal balance.
• Excessive alcohol consumption – the effect of alcohol on testosterone is discussed in more detail in section 5.3.

3.5. Do too low calorie intake and low body fat levels lower testosterone?

The answer largely depends on the starting point. A 2022 meta-analysis, published in Nutrition Reviews, showed that the effect of calorie deficit on testosterone levels depends on initial body weight: in overweight and obese men, calorie restriction usually raises testosterone levels, while in men of normal weight, it lowers it.

The mechanism in obese individuals is well documented: in one intervention study, a very low-calorie diet (800 kcal/day) for 12 weeks in obese men almost doubled total testosterone levels (from 6.97 to 13.21 nmol/l), mainly due to improved testicular function and reduced conversion of testosterone to estradiol in adipose tissue.

In lean men, especially those who are physically active, the mechanism works in the opposite direction. Long-term, significant energy deficit – a phenomenon referred to in sports medicine as low energy availability – is associated with a decrease in pulsatile LH secretion and a drop in testosterone, which is confirmed by studies on endurance athletes. An extreme example is a study conducted among US Marine soldiers, in whom just one week of almost complete starvation (approx. 300 kcal/day) led to a significant drop in testosterone and loss of lean body mass.

4. How does training affect testosterone levels?

Strength training is one of the few lifestyle factors that raise testosterone almost immediately – though not always in the way it might seem. In this chapter, we explain the difference between a temporary, post-workout hormone surge and long-term changes in its resting level, which training methods yield the greatest hormonal response, why excessive endurance training can have the opposite of the desired effect, and how to recognize the first signs of overtraining.

4.1. Does strength training really raise testosterone levels?

The answer depends on whether we are talking about a temporary or a permanent effect. The classic review by Kraemer and Ratamess from 2005, one of the most frequently cited works in this field, indicates that a single strength training session – with appropriately chosen stimulus – causes a clear increase in testosterone that lasts for 15–30 minutes after the exercise.

This temporary increase has greater biological significance than it might seem – according to the review's authors, it is precisely the acute, post-workout hormonal response that plays a more significant role in muscle tissue remodeling and growth than long-term changes in resting testosterone levels. Many studies do not show a significant increase in resting testosterone, despite parallel increases in strength and muscle mass during regular training. This is also confirmed by a newer meta-analysis from 2018, according to which short-term training affects resting testosterone in an inconsistent and unpredictable manner.

4.2. Which training methods are most effective?

Not all strength training provides the same hormonal response. According to Kraemer and Ratamess' review, the greatest temporary increase in testosterone (and incidentally, also growth hormone and cortisol) is caused by high-volume, moderate-to-high intensity sessions with short rest intervals between sets and engaging large muscle groups.

Scroll right to view the entire table (on mobile devices) →

In practice, this means that classic hypertrophic training – multi-joint exercises, 3–5 sets of 8–12 repetitions, rest intervals of 60–90 seconds – yields the strongest temporary hormonal response among popular training methods. However, this does not mean that other methods are worthless – strength training with low repetitions and long rest periods effectively builds maximal strength despite a lower hormonal response, as the long-term effects are determined by many mechanisms, not just a temporary testosterone surge.

4.3. Can too much cardio lower testosterone?

Moderate endurance activity does not pose a threat to hormonal balance – on the contrary, it supports cardiovascular and metabolic health, which indirectly also benefits testosterone. The problem only arises with very large, chronic volumes of endurance training.

This phenomenon is described in the literature as "exercise-hypogonadal male condition" – a syndrome of reduced resting levels of free and total testosterone, observed in men who have been training endurance disciplines at a high volume for many years, such as marathon and ultra running, long-distance triathlon, or race walking. Importantly, the accompanying drop in testosterone is not associated with an increase in LH – which suggests that it is not classical testicular failure, but rather an adaptive readjustment of the entire hypothalamus-pituitary-testicular axis in response to chronic training load. The phenomenon affects an estimated 15% of men participating in high-level endurance sports and also appears, though less frequently, in sports with high training volumes outside of endurance, such as wrestling or American football.

For the average recreational exerciser, this risk is negligible – it primarily concerns athletes who train many hours a week for years, often in combination with insufficient calorie intake (section 3.5). Moderate cardio, two to four times a week, complementing strength training, should not raise concerns about testosterone levels.

4.4. How to avoid overtraining?

Overtraining is a state of chronic imbalance between training load and recovery, manifested by decreased performance, chronic fatigue, and hormonal disturbances. One of the classic indicators used in athlete monitoring is the testosterone-to-cortisol ratio (T:C) – a drop of more than 30% in this ratio compared to baseline values is often treated as a warning signal of excessive training load, although it does not in itself constitute a basis for an unequivocal diagnosis of overtraining.

In practice, without access to regular blood tests, it is worth following simpler signals:

• Stagnation or regression of results despite regular training and adequate diet.
• Chronic fatigue disproportionate to the training work performed.
• Worsening sleep quality despite high physical fatigue.
• Low mood, irritability, or decreased motivation for training.
• More frequent infections – the effect of weakened immunity due to chronically elevated cortisol.

The basis for preventing overtraining is periodization – the planned distribution of training intensity and volume over time, with regular deload weeks and a sufficient number of recovery days between sessions engaging the same muscle groups. Equally important are the factors we discuss in other chapters of this guide – adequate calorie and sleep intake. More about how to optimize post-workout recovery can be found in our article on post-workout recovery.

5. What other lifestyle factors affect testosterone levels?

Beyond sleep, diet, and training, several other elements of daily life also influence testosterone – chronic stress levels, visceral fat mass, alcohol consumption, and, to a lesser and still-being-researched extent, exposure to certain environmental chemicals. In this chapter, we explain the mechanisms behind each of these factors.

5.1. How do chronic stress and cortisol affect testosterone?

Cortisol and testosterone are in a relationship that physiologists describe as biochemically antagonistic – the action of one hormone largely counteracts the action of the other. Elevated cortisol levels inhibit the hypothalamus-pituitary-testis axis at several levels simultaneously: it limits the pulsatile secretion of GnRH in the hypothalamus, reduces the pituitary's sensitivity to stimuli that promote LH secretion, and additionally directly inhibits Leydig cells in the testes. A study on primates, in which animals were given cortisol for 12 days, showed a clear reduction in testosterone levels – an effect that could be reversed by administering a compound that stimulates the kisspeptin pathway, further confirming the mechanism of hormonal axis inhibition by cortisol.

From an evolutionary perspective, this makes sense – in a threatening situation, the body's priority becomes survival, not reproduction. The problem arises when stress is chronic rather than episodic – the body then does not differentiate between stress related to a real threat and stress related to work, finances, or lack of sleep, maintaining elevated cortisol levels for a long time, systematically inhibiting testosterone production.

Practical methods for lowering chronic cortisol levels – breathing techniques, moderate-intensity physical activity, adaptogens, or sleep hygiene – are discussed in detail in a separate article on natural methods for lowering cortisol.

5.2. How does visceral fat tissue affect hormonal balance?

Fat tissue, especially visceral fat, is not a passive energy store – it is an active endocrine organ, rich in the aromatase enzyme, which converts testosterone into estradiol. The more visceral fat tissue there is, the more intensely this conversion occurs, which lowers the level of available testosterone and simultaneously raises estrogen levels.

This phenomenon was described as early as 1999 as the so-called hypogonadal-obesity cycle: lower testosterone promotes fat accumulation in the abdominal area, a greater amount of visceral fat tissue means more aromatase, more aromatase means even lower testosterone – and the mechanism perpetuates itself if nothing breaks it. Additionally, insulin resistance accompanying excess fat tissue lowers SHBG levels (a protein that transports testosterone in the blood) and directly impairs Leydig cell function, while elevated leptin levels and pro-inflammatory cytokines weaken signaling within the hypothalamus-pituitary-gonadal axis.

The good news is that the mechanism also works the other way around – as we mentioned in chapter 3.5, weight reduction in men with overweight and obesity usually results in a measurable increase in testosterone levels, precisely by breaking this vicious cycle.

5.3. How do alcohol and stimulants affect testosterone?

The effect of alcohol on testosterone strongly depends on the dose and frequency of consumption. A single, small dose of alcohol can paradoxically temporarily raise blood testosterone levels – however, this effect is not due to a beneficial action of alcohol, but rather to increased activity of liver enzymes that temporarily slow down the elimination of testosterone from the bloodstream. Therefore, it is not a real health benefit, but merely a temporary disruption of hormone metabolism.

The inverse relationship emerges with larger doses and regular consumption. A 2024 meta-analysis, published in the journal Andrology and encompassing over 10,000 men, showed that chronic alcohol consumption is associated with significantly lower levels of total and free testosterone, lower SHBG levels, and elevated estradiol levels. Interestingly, LH levels remained unchanged, suggesting that alcohol acts largely directly on the testes, and not solely through the hypothalamus-pituitary axis.

5.4. Do endocrine-disrupting chemicals from the environment (BPA, phthalates) matter?

Bisphenol A (BPA) and phthalates are chemicals used, among other things, in the production of plastics, food packaging, and certain cosmetics. Due to their molecular structure, similar to estrogen, they can disrupt the functioning of the endocrine system, including the hypothalamus-pituitary-gonadal axis.

Evidence from animal studies is relatively consistent in this regard – exposure to these compounds is linked to reduced testosterone levels and impaired testicular function. However, evidence from epidemiological studies in humans is, so far, more limited and inconclusive – some observational studies indicate a link between higher urinary BPA levels and adverse changes in hormonal profile and semen quality, while others do not confirm significant correlations. Therefore, at the current stage of knowledge, it is difficult to unequivocally assess how significant daily exposure to these substances is at typical environmental levels.

Regardless of scientific uncertainty, a few simple habits limit exposure without much effort: avoiding heating food and beverages in plastic containers, choosing glass or stainless steel for food storage, limiting unnecessary contact with thermal receipts (a common source of BPA), and opting for cosmetics and cleaning products without artificial fragrances, which can be a source of phthalates.

6. What supplements can support natural testosterone levels?

No dietary supplement can replace sleep, diet, or training as described in previous chapters – these have the greatest, best-documented impact on hormonal balance. However, supplementation can play a complementary role, especially in cases of deficiencies in specific ingredients.

In this chapter, we provide an honest review of the scientific evidence for the most popular ingredients associated with testosterone – including cases where popularity far outpaces the quality of the evidence.

6.1. Zinc – the only ingredient with an EFSA-approved claim regarding testosterone

As mentioned in chapter 3.3, zinc is the only nutrient for which the European Food Safety Authority has approved a health claim directly related to testosterone: zinc contributes to the maintenance of normal testosterone levels in the blood (EU Regulation 432/2012, claim ID 301). It is worth emphasizing that this claim refers to maintaining normal, existing hormone levels – it is not a claim about raising testosterone above the normal range.

Zinc supplementation is most beneficial for individuals with confirmed or suspected deficiency – for example, with a diet low in animal products, after intense endurance training (zinc is lost through sweat), or with absorption disorders.

Zinc Bisglycinate 90 capsules - Vilgain

6.2. Vitamin D – role in hormonal balance

We have detailed the evidence regarding vitamin D and testosterone in chapter 3.3 – in short, the promising results of a small 2011 study have not been confirmed in larger, better-designed clinical trials. Vitamin D does not have an EFSA-approved claim regarding testosterone – approved claims for vitamin D relate, among others, to the normal functioning of the immune system, proper muscle function, and the maintenance of healthy bones.

Supplementation remains justified primarily for individuals with deficiency – which in Poland, given our latitude and limited sun exposure from October to March, affects a large part of the population. Typical maintenance doses for adults range from 1000–2000 IU daily, and in confirmed deficiency, a doctor may recommend higher doses – the decision should be based on the result of a 25(OH)D test, rather than taking the supplement "just in case" in large doses.

BICAPS Vitamin D3 4000 120 capsules - ForMeds

6.3. Ashwagandha – what do studies show?

Ashwagandha (Withania somnifera) is an adaptogen from Ayurvedic medicine, for which the evidence regarding testosterone is among the relatively best documented among herbal ingredients – though still not strong enough for EFSA to approve any health claim in this area.

A 2021 meta-analysis, published in the journal Advances in Nutrition and including four randomized trials with 197 men, showed that in three out of four studies, ashwagandha supplementation for at least 8 weeks more effectively increased testosterone levels than placebo; one study found no significant difference. In one of the source studies, conducted on men undergoing strength training, taking 300 mg of ashwagandha root extract twice a day for 8 weeks, an average increase in testosterone of 96.2 ng/dL was observed, compared to 18.0 ng/dL in the placebo group.

These results are promising but still based on a relatively small number of studies and participants – these are not results that would allow the use of phrases like "increases testosterone" in communication, but only a cautious statement that studies suggest such an effect in some men.

BICAPS Ashwagandha 60 capsules - ForMeds

6.4. Tribulus terrestris – popularity vs. actual evidence

Tribulus terrestris, also known as puncture vine, is one of the most popular ingredients advertised as a "natural testosterone booster," yet it is also one of the least scientifically supported in this particular application. The latest systematic review from 2025, encompassing 10 clinical trials in men, showed that in 8 out of 10 studies, Tribulus terrestris supplementation did not induce statistically significant changes in the androgen profile.

Earlier meta-analyses suggest that this plant may improve certain semen parameters (sperm concentration and motility) and alleviate symptoms of erectile dysfunction – likely due to its vasodilatory action (via nitric oxide), independently of its effect on testosterone. However, evidence for a real increase in testosterone levels in healthy men remains weak and inconsistent.

6.5. D-aspartate (DAA) – what do studies say?

D-aspartate (D-aspartic acid, DAA) is an example of an ingredient for which an honest presentation of evidence requires a clear distinction between two groups of users. Early studies suggested an increase in testosterone after DAA supplementation in men not engaged in strength training. However, newer and better-designed studies on men regularly engaged in strength training show a completely different picture: no significant effect on testosterone at a dose of 3 g per day, and at a dose of 6 g per day – a statistically significant decrease in both total and free testosterone. Another study, conducted over 12 weeks in a group of trained men, showed no beneficial effect of DAA on testosterone or body composition.

6.6. Boron – preliminary scientific data

Boron is a trace element around which many marketing promises regarding testosterone have arisen. The most rigorously designed available study – conducted on professional bodybuilders, with 7 weeks of supplementation with 2.5 mg of boron daily – showed no significant effect on total or free testosterone levels beyond the effect of training itself. Other, smaller studies, using higher doses (approx. 10 mg daily), noted an increase in free testosterone and a decrease in estradiol, but these results have not yet been confirmed in larger, independent studies.

The scientific picture for boron therefore remains inconclusive – recommending it as a proven way to raise testosterone would be unjustified at the current stage of knowledge.

6.7. Magnesium and other supporting ingredients

As we mentioned in chapter 3.3, small intervention studies suggest a possible positive relationship between magnesium supplementation and testosterone levels, especially in physically active individuals. Typical doses used in studies are around 300–400 mg of elemental magnesium daily, preferably in forms with higher bioavailability (citrate, glycinate) than the cheaper, less absorbable magnesium oxide.

BICAPS MAG B6 Magnesium and Vitamin B6 60 capsules - ForMeds

In addition to the ingredients listed, it is worth mentioning the role of a general, well-balanced diet – no single supplement can compensate for energy, protein, or micronutrient deficiencies described in chapter 3.

Scroll right to see the full table (on mobile devices) →

7. When does low testosterone require medical consultation?

The methods described in previous chapters – sleep, diet, exercise, supplementation – support natural hormonal balance but cannot replace medical diagnosis where testosterone deficiency has actually occurred or where its cause is a condition requiring treatment.

In this chapter, we explain what tests are worth performing to reliably assess hormone levels, and what symptoms should prompt an urgent, rather than delayed, visit to a doctor.

7.1. What tests are worth performing?

According to the Endocrine Society's 2018 guidelines, the basis for diagnosis is the determination of total testosterone from blood drawn in the morning, on an empty stomach – due to the diurnal rhythm described in Chapter 1.2, an afternoon result is not reliable. A single abnormal result is not a basis for diagnosing deficiency – the guidelines explicitly recommend confirming the result with a repeated test, preferably during the same morning blood draw. If the total testosterone result is borderline or the patient has a condition affecting SHBG (sex hormone-binding globulin), it is advisable to also measure free testosterone.

After confirming low testosterone, the next step is to differentiate the cause – whether the problem lies in the testes themselves (primary hypogonadism) or in regulation at the pituitary and hypothalamus level (secondary hypogonadism). LH and FSH levels are used for this purpose.

Scroll right to see the full table (on mobile devices) →

In confirmed secondary hypogonadism (low testosterone with low or inappropriately normal LH/FSH), guidelines additionally recommend pituitary imaging – especially when total testosterone drops below approx. 150 ng/dL – because the cause can sometimes be, though rarely, non-secreting pituitary tumours, detectable only by imaging.

7.2. What symptoms require urgent consultation?

General symptoms, typical for low testosterone, were described in Chapter 1.3 – they usually develop gradually and do not require immediate intervention, although they warrant medical consultation within a reasonable timeframe. However, there is a group of symptoms for which a visit should be hastened, as they may indicate a cause more serious than a typical, age- or lifestyle-related decline in testosterone:

• Pain, swelling, or a palpable lump in the testicle – requires urgent urological consultation to rule out a cancerous process.
• Rapidly developing gynecomastia (enlargement of breast glandular tissue) – especially unilateral or rapidly progressing, may indicate a hormone-secreting tumour.
• Vision disturbances or persistent headaches co-occurring with symptoms of low testosterone – may suggest the presence of a pituitary tumour compressing the optic pathways.
• Significant, unintentional weight loss, night sweats, or fever – may indicate a systemic disease, not an isolated hormonal problem.
• Delayed sexual maturation in adolescents and young men – very small testicular volume and lack of development of sexual characteristics require endocrinological evaluation.

In none of the above cases should attempts at self-diagnosis or "trial" supplementation be made – they require medical evaluation and, if necessary, further imaging or specialist diagnostics.

8. Frequently Asked Questions

8.1. Can testosterone levels really be increased in a week or two?

In the short term, you can primarily improve sleep quality and temporary, post-workout hormonal response – this is almost immediately noticeable. However, lasting, measurable changes in resting testosterone usually require many weeks of consistent changes in diet, sleep, and exercise, and in cases of micronutrient deficiencies – additional time needed to replenish their reserves in the body.

People hoping for spectacular results in a few days are most often disappointed, even though the direction of the actions taken is correct.

8.2. Should women also care about their testosterone levels?

Yes – although in much lower concentrations than in men, testosterone produced in women's ovaries and adrenal glands plays a significant role in libido, bone density, muscle mass, energy, and mood. Many factors described in this article, especially sleep, diet, and strength training, also support proper hormonal balance in women.

However, the interpretation of test results and any supplementation should be conducted under medical supervision, due to different physiology and reference ranges.

8.3. Does a low testosterone result in one test always mean a health problem?

No – as we wrote in Chapter 7.1, a single abnormal result is not a basis for diagnosing deficiency. The result can be influenced by the time of day the blood was drawn, lack of sleep, a recent infection, intense training the day before, or even stress related to the blood draw itself. Only a repeated, confirmed result in conjunction with clinical symptoms has real diagnostic value.

8.4. Does intermittent fasting affect testosterone levels?

It depends on the starting point. A 2022 review of studies found that in lean, physically active men, intermittent fasting can lower testosterone levels, though without a significant impact on muscle mass and strength. In overweight and obese men, the effect can be opposite – similar to the classic calorie deficit described in Chapter 3.5, reducing body fat usually promotes an increase in testosterone.

8.5. Do you need to take breaks from herbal supplementation, e.g., ashwagandha?

Most clinical studies on ashwagandha lasted 8–12 weeks, and data on the safety of multi-month, continuous use are limited. Until such data become available, a reasonable approach, practiced in herbal supplementation, is to take a several-week break after 2–3 months of use. This does not have a strong scientific justification in the form of studies comparing continuous and cyclical use – it rather stems from the principle of caution.

8.6. Are anabolic-androgenic steroids a safe way to quickly increase testosterone?

No. Exogenous anabolic-androgenic steroids suppress natural testosterone production by inhibiting the hypothalamic-pituitary-testicular axis described in Chapter 1.1, which, after discontinuation, can lead to long-term, and sometimes permanent, reduction in endogenous hormone production. They are also associated with documented risks of cardiovascular, liver, and fertility complications, and in Poland, their use without a prescription is illegal. This topic is beyond the scope of this guide, which focuses on natural methods.

9. Summary

Testosterone levels depend on many factors acting simultaneously, but not all of them have the same significance. The strongest and best-documented effects are brought about by: adequate sleep, a diet providing sufficient calories and fat, regular strength training, and maintaining a healthy body weight.

Supplementation – with the exception of correcting actual deficiencies of zinc or vitamin D – plays a complementary, not a key, role, regardless of what the marketing of many products suggests.

What matters most, in the order described in this guide:

• Sleep – 7–9 hours per night, at regular times; most of the daily testosterone production occurs during sleep.
• Diet – sufficient intake of calories and fat, adequate protein, zinc, and vitamin D to meet demand.
• Strength training – regular, based on multi-joint exercises, without chronic excess of endurance training.
• Body weight – reduction of visceral fat without falling into the other extreme, i.e., too low energy availability.
• Lifestyle – reduction of chronic stress and excessive alcohol consumption.

No single supplement will compensate for neglecting the above areas – they, not capsules, form the foundation of healthy hormonal balance. If, despite implementing these changes, troubling symptoms persist, it is worth performing the tests described in Chapter 7 and consulting the results with a doctor – this article, despite its comprehensive discussion of the topic, does not replace individual diagnosis and medical advice.

10. Sources

1. Nassar G.N., Leslie S.W., Physiology, Testosterone, StatPearls, NCBI Bookshelf 2023, NBK526128
2. Clavijo R.I. i wsp., Update on male reproductive endocrinology, Transl Androl Urol 2018
3. American Urological Association, Testosterone Deficiency Guideline (2018, aktualizacja 2024), auanet.org
4. Bhasin S., Brito J.P., Cunningham G.R. i wsp., Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline, J Clin Endocrinol Metab 2018;103(5):1715-1744, PMID: 29562364
5. Harman S.M., Metter E.J., Tobin J.D. i wsp., Longitudinal effects of aging on serum total and free testosterone levels in healthy men. Baltimore Longitudinal Study of Aging, J Clin Endocrinol Metab 2001, PMID: 11158037
6. Endocrine Society, Symptoms and signs suggestive of androgen deficiency in men, 2011
7. Leproult R., Van Cauter E., Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men, JAMA 2011, PMID: 21632481
8. Reynolds A.C. i wsp., Impact of Five Nights of Sleep Restriction on Glucose Metabolism, Leptin and Testosterone in Young Adult Men, PLoS One 2012, DOI: 10.1371/journal.pone.0041218
9. Su S.Z. i wsp., Association between obstructive sleep apnea and male serum testosterone: A systematic review and meta-analysis, Andrology 2022, DOI: 10.1111/andr.13111
10. Cignarelli A. i wsp., Effects of CPAP on Testosterone Levels in Patients With Obstructive Sleep Apnea: A Meta-Analysis Study, Front Endocrinol 2019, DOI: 10.3389/fendo.2019.00551
11. Zhang X.B. i wsp., Efficacy of Continuous Positive Airway Pressure on Testosterone in Men with Obstructive Sleep Apnea: A Meta-Analysis, PLoS One 2014, DOI: 10.1371/journal.pone.0115033
12. Whittaker J., Wu K., Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies, J Steroid Biochem Mol Biol 2021;210:105878
13. Whittaker J., Harris M., Low-carbohydrate diets and men's cortisol and testosterone: Systematic review and meta-analysis, SAGE Open Med 2022, DOI: 10.1177/02601060221083079
14. Commission Regulation (EU) No 432/2012 together with EFSA NDA Panel opinion on zinc (application ID 301), EFSA Journal 2010;8(10):1819 – and the EU Register on Nutrition and Health Claims as a source for verifying the status of all ingredients discussed in chapter 6, ec.europa.eu/food/food-feed-portal
15. Pilz S. et al., Effect of vitamin D supplementation on testosterone levels in men, Horm Metab Res 2011;43(3):223-5
16. Lerchbaum E. et al., Vitamin D and Testosterone in Healthy Men: A Randomized Controlled Trial, J Clin Endocrinol Metab 2017;102(11):4292-4302
17. Lerchbaum E. et al., Effects of vitamin D supplementation on androgens in men with low testosterone levels: a randomized controlled trial, Eur J Nutr 2019;58(8):3135-46, PMC6842386
18. Cinar V. et al., Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion, Biol Trace Elem Res 2011;140(1):18-23
19. Armanini D., Bonanni G., Palermo M., Reduction of Serum Testosterone in Men by Licorice, N Engl J Med 1999;341:1158
20. Armanini D. et al., Licorice Consumption and Serum Testosterone in Healthy Man, Exp Clin Endocrinol Diabetes 2003;111:341-343
21. Hu T.Y. et al., Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism, J Clin Med 2018, PMC6266690
22. Fantus R.J. et al., Examining the effects of calorie restriction on testosterone concentrations in men: a systematic review and meta-analysis, Nutr Rev 2022;80(5):1222-1236, PMID: 34613412
23. Schulte D.M., Hahn M., Oberhäuser F. et al., Caloric restriction increases serum testosterone concentrations in obese male subjects by two distinct mechanisms, Horm Metab Res 2014;46:283-6
24. Karl J.P. et al., Testosterone status following short-term, severe energy deficit in U.S. Marines, J Appl Physiol 2022, PMC9483439
25. Kraemer W.J., Ratamess N.A., Hormonal responses and adaptations to resistance exercise and training, Sports Med 2005;35(4):339-361
26. Hayes L.D. et al., Short-Term Exercise Training Inconsistently Influences Basal Testosterone in Older Men: A Systematic Review and Meta-Analysis, Front Physiol 2018
27. Effect of acute exercise on the dynamics of testosterone levels: a systematic review of randomized controlled trials, PeerJ 2025
28. Hackney A.C., Moore A.W., Brownlee K.K., Testosterone and endurance exercise: development of the exercise-hypogonadal male condition, Acta Physiol Hung 2005;92:121-37
29. Lane A.R., Magallanes C.A., Hackney A.C., Reproductive dysfunction as a result of physical training (review of EHMC)
30. Adlercreutz H. et al., Use of the Testosterone/Cortisol Ratio Variable in Sports
31. Batra V. et al., RF9 Rescues Cortisol-Induced Repression of Testosterone Levels in Adult Male Macaques, Endocrinology 2021, PMC7946976
32. Stress, hypothalamic-pituitary-adrenal axis, hypothalamic-pituitary-gonadal axis, and aggression, Metab Brain Dis 2024
33. Cohen P.G., The hypogonadal-obesity cycle: role of aromatase in modulating the testosterone-estradiol shunt, Med Hypotheses 1999
34. Male Obesity-related Secondary Hypogonadism – Pathophysiology, Clinical Implications and Management, touchENDOCRINOLOGY 2019
35. Santi D. et al., The chronic alcohol consumption influences the gonadal axis in men: Results from a meta-analysis, Andrology 2024, DOI: 10.1111/andr.13526
36. The effects of alcohol on testosterone synthesis in men: a review, Expert Rev Endocrinol Metab 2023;18(2)
37. Lassen T.H. et al., The Association between Exposure to Environmental Bisphenol A and Gonadotropic Hormone Levels among Men, Environ Health Perspect 2014, PMC5234835
38. Adult Exposure to Di-N-Butyl Phthalate (DBP) Induces Persistent Effects on Testicular Cell Markers and Testosterone Biosynthesis in Mice, Int J Mol Sci 2022, PMC9369267
39. Mechanisms of Testicular Disruption from Exposure to Bisphenol A and Phtalates, 2020, PMC7074154
40. Smith S.J. et al., The effect of Withania somnifera on subjective well-being, testosterone and cortisol levels: a systematic review and meta-analysis, Curr Dev Nutr / Advances in Nutrition 2021
41. Wankhede S., Langade D., Joshi K. et al., Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial, J Int Soc Sports Nutr 2015;12:43, PMID: 26609282
42. Effects of Tribulus (Tribulus terrestris L.) Supplementation on Erectile Dysfunction and Testosterone Levels in Men – A Systematic Review of Clinical Trials, Nutrients 2025;17:1275, PMC11990417
43. Melville G.W. et al., Three and six grams supplementation of d-aspartic acid in resistance trained men, J Int Soc Sports Nutr 2015;12:15, PMC4384294
44. Melville G.W. et al., The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: a randomised controlled trial, PLoS One 2017, PMC5571970
45. Ferrando A.A., Green N.R., The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders, Int J Sport Nutr 1993;3(2):140-9
46. Nielsen F.H., Plasma boron and the effects of boron supplementation in males, Environ Health Perspect 1994;102 Suppl 7:73-7, PMID: 7889885
47. Sizar O., Schwartz J., Male Hypogonadism, StatPearls, NCBI Bookshelf 2023, NBK532933
48. Society for Endocrinology, Position Statement on Male Hypogonadism and Ageing, 2018
49. Male Hypogonadism, Merck Manual Professional Edition
50. Cienfuegos S. et al., Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials, Nutrients 2022;14(11):2343, PMC9182756